Chickpea Veggie Soup

Chickpea Veggie Soup

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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 184.5
  • Total Fat: 5.0 g
  • Cholesterol: 0.0 mg
  • Sodium: 179.9 mg
  • Total Carbs: 30.9 g
  • Dietary Fiber: 6.0 g
  • Protein: 6.8 g

View full nutritional breakdown of Chickpea Veggie Soup calories by ingredient
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Introduction

This healthy soup tastes like you slaved over a hot stove all day but comes together fast enough to eat any weeknight. Sweet potatoes, carrots and kale make this delicious. Using steel-cut oats as your grain of choice makes the soup thick and hearty, too!
This healthy soup tastes like you slaved over a hot stove all day but comes together fast enough to eat any weeknight. Sweet potatoes, carrots and kale make this delicious. Using steel-cut oats as your grain of choice makes the soup thick and hearty, too!

Number of Servings: 8

Ingredients

    2 tablespoons (30 ml) olive oil
    1/4 cup (50 g) minced onion
    3 cloves garlic, minced
    11/2 cups (270 g) diced sweet potato
    1 cup (110 g) chopped carrots
    1 can (15 oz [425 g]) chickpeas
    6 cups (1420 ml) water
    1/2 cup (40 g) steel-cut oats
    4 tablespoons (24 g) nutritional yeast, divided
    1 teaspoon marjoram
    1/2 teaspoon smoked paprika
    1/2 teaspoon basil
    1/4 teaspoon thyme
    1/4 teaspoon ground rosemary
    11/2 cups (270 g) chopped kale or other green like chard or collards
    salt and pepper, to taste

Tips

Love this recipe? It was re-printed with permission from Kathy Hester's cookbook, OATrageous Oatmeals: Delicious & Surprising Plant-Based Dishes from This Humble, Heart-Healthy Grain. Check it out for more fun ways to spice up your oats!


Directions

Add the olive oil to a soup pot and heat over medium heat. Once hot, add onions and sautee for
about 5 minutes, until translucent. Then add the garlic and cook for 3 more minutes.

Add the sweet potato, carrots, chickpeas and water, then turn the heat to high and bring to a boil.

Once the soup is boiling, turn to low and add the oats, 2 tablespoons (30 g) of the nutritional
yeast, marjoram, smoked paprika, basil, thyme and ground rosemary. Cover and simmer until the oats are thoroughly cooked, about 20 to 25 minutes.

Add in the kale and the other 2 tablespoons (30 g) of nutritional yeast. Cook about 5 to 10 minutes until the kale is tender. Add salt and pepper to taste before serving.

Serving Size: Makes 8 servings

Recipe photo by Kate Lewis

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Member Ratings For This Recipe


  • Good
    2 of 2 people found this review helpful
    This is a pretty good simple soup to make any time with simple ingredients. I left out the nutritional yeast (??) and I liked the oats in there. next time I would like to add a veggie broth instead of water (as well as more spices) as I found the soup a little watery. - 4/7/15

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  • Incredible!
    1 of 1 people found this review helpful
    Love! I used spinach instead of kale and added at end with Nutritioal yeast. Had fresh basil on hand so substituted for dry. Also added celery too. Used Quinoa instead of oats. Delicious! - 10/24/15

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  • Incredible!
    1 of 1 people found this review helpful
    I used homemade turkey stock instead of water. Nice added flavor. - 11/13/14

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  • Very Good
    1 of 1 people found this review helpful
    A really tasty soup. I left out the oats & nutritional yeast (didn't have it). I tossed in some lentils in their place. I also used some swiss chard. - 10/27/14

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  • Incredible!
    1 of 1 people found this review helpful
    I made this soup last night for dinner--it was so flavorful (look at all those herbs used!)--what salt we used was very minimal. Using steel cut oats in a soup was new for me, it definitely worked tho, reminded me of barley. Will absolutely put this in my soup rotation! - 10/27/14

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